It is possible to add an optional weighted vest for added difficulty
Warm-up / Joint Activation
The following 3 exercises are to be done 3 times (gradually increasing in intensity each time):
Exercise 1: Jumping with the Domyos Strap Training
Exercise 2: Dynamic core strength exercise (with or without a weighted vest)
Exercise 3: Row exercise with the Domyos Strap Training
You must complete 10 repetitions per exercise with 30 seconds of recovery time between each set of exercises.
Exercise 1: Jumping with the Domyos Strap Training
Objective: develop cardio-vascular health and strengthen the quads
Exercise: lower the buttocks below knee level and rise up powerfully to jump
Safety instructions: do not land on your heels and keep the abs contracted
Exercise 2: Dynamic core strength exercise (with or without a weighted vest)
Targeted muscles: rectus abdominis, transverse abdominis and oblique muscles
Exercise: with your arms straight, resting on your hands and toes, raise the pelvis to the point where your legs, hips and upper body are perfectly aligned. Switching between the right and left side, move to the side plank position while pushing the hips upwards
Breathing: breathe slowly and deeply
Safety instructions: be careful not to arch your lower back
Easier option: put your knees on the ground while keeping your hips high
Exercise 3: Row exercise with the Domyos Strap Training
Targeted muscles: back and biceps
Exercise: start with your arms outstretched and pull the Domyos Strap Training by bringing the elbows alongside the body at the end
Breathing: breathe in as you pull
Safety instructions: bend your knees slightly & keep your abs contracted
Main Training Session
Complete the following 3 exercises one after the other:
Exercise 1: 5 pull-ups
Exercise 2: 10 press-ups
Exercise 3: 15 squats
Do as many sets as you can in 20 minutes
Exercise 1: Pull-up
Targeted muscles: back and biceps
Exercise: start with your arms straight and finish with your chin above the bar
Breathing: breathe out as you pull up
Safety instructions: control your descent
Exercise 2: Press-up
Targeted muscles: pecs and triceps
Exercise: whether you are on your feet or your knees, breathe in as you lower the chest to the ground and breathe out as you extend your arms
Breathing: breathe out as you extend your arms
Safety instructions: do not arch your back
Exercise 3: Squats
Targeted muscles: quads and glutes
Exercise: lower the buttocks below knee level and move back to an upright position
Breathing: Breathe in as you go down and breathe out as you go up
Safety instructions: contract the abs and push the glutes backwards as you go down and keep the back straight
Warm Down / Abdominal Breathing (with the Diaphragm)
Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through the nose for 3-4 seconds by pushing out the belly using the diaphragm, then breathe out through the mouth for 6 seconds as you tuck in your navel (deep and natural exhalation, without forcing). Repeat for 2 minutes.
Session 2 / WOD 2: Kettlebell, Pull-up bar and Domyos Strap Training (Strength Training Strap)
Warm-up / Joint Activation
Complete 2 sets of the following 3 exercises while gradually increasing the intensity with each set:
Exercise 1: 20 jumping lunges
Exercise 2: 15 push presses
Exercise 3: 10 kettlebell single-leg deadlifts (10 on each leg)
Exercise 1: Jumping lunges
Objective: develop cardio-vascular health and strengthen the quads and glutes
Exercise: with arms slightly bent and chest upright, jump into a lunge position with both feet touching the ground at the same time (alternate the front and back feet).
Safety instructions: bend your back leg and keep your chest upright during the exercise.
Exercise 2: Kettlebell Push Press
Targeted muscles: thighs and shoulders
Exercise: do a quarter squat, then stand up and raise the kettlebells above your head.
Breathing: breathe out as you straighten up.
Safety instructions: control your descent and tighten your abs during the entire exercise
Exercise 3: Kettlebell Single-Leg Deadlift
Targeted muscles: hamstrings, glutes and back
Exercise: stand on one leg and hold the kettlebell in the opposite hand to that leg. Lower the kettlebell to shin level, then stand back up.
Breathing: breathe in as you lower the kettlebell, breathe out as you raise it.
Safety instructions: keep your back straight and shoulders aligned
Main Training Session
Do 8 sets of the following 4 exercises within as short a time as possible:
Targeted muscles: quads, hamstrings and shoulders
Exercise: bring the kettlebell up to knee level. As you extend your body upward, use the pendulum motion to swing your arm above your head with the arm outstretched.
Breathing: breathe out as you raise the kettlebell
Safety instructions: keep your back flat
Exercise 2: American swing
Targeted muscles: thighs, glutes and back
Exercise: stand upright with your feet hip-width apart. Thrust your hips forwards and swing the kettlebell above your head. Then lower it back down between your knees
Breathing: breathe out as you raise the kettlebell
Safety instructions: thrust your glutes backwards and keep your back flat
Exercise 3: Kettlebell Presses
Targeted muscles: shoulders
Exercise: push the kettlebells over the head
Breathing: breathe out during the effort phase
Safety instructions: keep the abs contracted
Warm Down / Abdominal Breathing (with the Diaphragm)
Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through the nose for 3-4 seconds by pushing out the belly using the diaphragm, then breathe out through the mouth for 6 seconds as you tuck in your navel (deep and natural exhalation, without forcing). Repeat for 2 minutes.
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